Can You Lose Fat and Build Muscle At The Same Time? (Body Recomposition)
Вставка
- Опубліковано 27 лип 2024
- Is it possible for you to lose fat and build muscle at the same time? Or is there a better way? Let's dig into the research and find out what YOU should do.
Prefer to read the blog post? -- marrastrength.com/build-muscl...
Feel free to shoot me a 'hello' over on Instagram:
/ marra_strength
-------------------------------
I recommend tracking your calorie intake using an application if you want to ensure you're on the right track.
Here's my favourite app for that.
MacroFactor: macrofactorapp.com/
Use Code MARRA for free trial! (it supports me at no cost to you!)
-------------------------------
Don't miss the tons of FREE resources available on www.marrastrength.com
- weekly workout plans
- recipes and meal guides
- much, MUCH more….
-------------------------------
References:
Hoffman, Jay R., Kraemer, William J., Fry, Andrew C., Deschenes, Michael., Kemp, Michael. The Effects of Self-selection for Frequency of Training in a Winter Conditioning Program for Football. Journal of Strength and Conditioning Research 4(3):p 76-82, August 1990 .doi.org/10.1519/00124278-1990...
Paoli, A., Grimaldi, K., D'Agostino, D., Cenci, L., Moro, T., Bianco, A., & Palma, A. (2012). Ketogenic diet does not affect strength performance in elite artistic gymnasts. Journal of the International Society of Sports Nutrition, 9(1), 34. doi.org/10.1186/1550-2783-9-34
Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Annals of Nutrition & Metabolism. 2000 ;44(1):21-29. DOI: 10.1159/000012817. PMID: 10838463.
-------------------------------
Music by Epidemic Sound
Blacklight - John B. Lund
Swerve Space - Lama House
Alternate titles for the algorithm:
Is it possible to lose fat and gain muscle at the same time?
Is body recomp right for you?
#bodyrecomposition #bodyrecomp #losefat #buildmuscle #transformation #evidencebased
What's your primary goal? Fat loss? Muscle gain?
Fat loss to start
That's great!! Go kick some ass - I've got plenty of videos that can help you pull that off :)
Dude, you good, keep these videos coming. Simple, informative and ACTIONABLE
Appreciate you watching - thanks :)
Thank you much for this video. I lost over 160 pounds from March 2021 until November 2022 (350 lbs to 185-188 lbs). I did it through keto, then Noom, then just calorie maintenance. I should have e eaten more protein! I recently refocused on resistance instead of cycling 125-150 miles per week because I'm 53 and sarcopenia is a real fact. Grew tired of no energy from all that catabolic activity.
I've kept it off but now it's time to recomp and turn it into a real lifestyle. Thank you for pointing me in the right direction and confirming what I suspected all along.
Wow - awesome progress!!
Keep up the work and remember this:
If you can look back on what you were doing previously, and wish you'd done things differently... that means you're getting better.
If you can't - you're still doing something you'll eventually wish you weren't.
The quality of videos you release is great idk how you don’t have more subscribers man keep up the great work!
Appreciate you being here, man :).
We'll get there with some patience and persistence.
Lots of good info in this video, your delivery was clear and engaging and the overall quality was great!
Wow! What a wholesome response 😂 THANK YOU
Hiiiighly informative, thanks for the great breakdown!
Thanks for watching, Paul!!
Very well done video. You clearly and effectively communicated the muscle growth and fat loss process.
I'm happy to hear that! Thanks for watching 🙏
Bro this was outstanding information delivered in a concise and clear way. Do you have a TikTok would like to share some of your stuff with my audience on that platform!
Awesome thanks for watching! I'm @marra_strength on tiktok - see you there
Allow me to add my data point. I lost weight and gained muscle at the same time. My method may be different but it sure worked. Am I some kind of expert? Hell no and I don't claim to be. I just ran across this video and decided to share my FACTUAL story. I went on an intermittent fast schedule of 18:6 while on a ketovore diet. Included were several 3 to 5 day fasts once every 2 months. When you fast 3-5 days your muscle will be preserved by the nearly 2000% increase in HGH but you will burn the living crap out of your fat cells. This is scientifically proven. Throw that in with the resumed 18:6 IF schedule every day with enough whey protein to meet or exceed 1 gram per pound. I weight trained every other day for an hour and a half and skipped two days in the last 2 and 1/2 years so I have been very determined. I'm 61 years old, very short at 5'6" and also bald and ugly but I started at 185 pounds in August of 2021 and within 11 months I had lost 52 pounds to 133. I looked much leaner and a bit more muscular after the 52 pound drop. Nothing changed for the next year and a half with my diet but I now weigh 145 and have gained a significant amount of muscle. There may be better ways or different ways to burn fat and gain muscle but this is what worked for me. I might add I got off 4 daily prescriptions throughout the process too so that was an added benefit. IMO there is nothing better for health and weight loss than fasting on a regular schedule. After 30-36 hours your body will not secrete ghrelin (hunger hormone) so there will be no hunger at all. The only thing I put in my body is water and black coffee and it feels great to fast.
Interesting… thanks for the info!
Glad to hear that you found what works for you!
Keep up the hustle 💪🏻
Always! :):)
Well researched, well explained, to the point. Great work. Add more MF stuff, love that app😂. Or maybe a daily nutrition walkthrough.
Appreciate you 🙏 Will do!!!
I had a 3-4 month layoff, currently just ended my second week back. One day I feel like eating at maintenance because muscle memory will carry me through, the next day I feel like "may aswell lose 5lbs of fat whilst I gain some strength back", and the day after that I'm "damn I'm small, lets go in a small surplus and get some size back quick!". v_v
Haha 😂 this is a highly relatable feeling, my friend
During the fat loss process, can I still weight train? I’ve been resistance training for a year . Definitely show definition in arms but not hips and legs. Struggling with the nutrition end.
I highly recommend that you still weight train!!
Watch the video (at least from 12:40 until the end) for my summary and ideas on that :)
What do you think about a 2500-3000 calories 100% grass fed and finished carnivore diet + stemcell supplements for re comp in the first few months? My weight has stayed the same but my bench press, leg press/ compound workouts are skyrocketing lol
Sure! I think your total calorie/protein intake, training, sleep, and training history are going to be of bigger importance than the supplements.
But it sounds like it's working - keep it up!
I am looking to get that "summer body". My current situation is I started lifting seriously about a month ago and I'd say I'm between an ecto and meso morph. My current regime is solely compound lifts 3x a week and I eat pretty clean. I would like to get slightly leaner and put on more muscle. My plan is to up my training to 4x per week and keep my diet the same; hopefully this'll be enough of a change to be confident enough to walk around shirtless. What do you think?
Training for muscle growth at 3 or 4 times per week is a great idea for your goals.
Throw adequate protein, plenty of sleep, and a hypocaloric diet in the mix, and you're golden!!
Don't forget plenty of water and sunlight! @@MatteoMarra3
Good stuff! Do you recommend a calorie deficit of 3-500?
Sure! That could work.
I'd say anything that helps you lose around 0.5% - 1% of your bodyweight weekly is great!!
Can you recomp after being in a long term diet? I had about a 9 month deficit where I lost about 75 lbs followed up by3 months of experimental lackadaisical not doing much phase where I gained back about 20 lbs and I just spent the last 2-3 months losing that 20 lbs. I’m sitting around 20% right now. I want to either get to the 15-17 range and then recomp if possible or cut down to 13-15 and then bulk a little to maintain around 15.
Why not try and find out? Aim to lose fat by entering a deficit. Train hard, eat protein, sleep well, and see what happens :)
Interesting video. I'd be curious to see a video on skinny fats or people that spent a year dieting and went from obese to skinny/fat or with some good decent build, but still holds fat in the love handles/lower abdomen. Sounds like to me those types of candidates would do well on a maintenance calories and continue to build muscle coupled with some LISS.
If you watch the video back, you'll see that I went from overly fat to skinny/fat myself.
Maintenance calories can work, but you'd definitely build more muscle with a muscle gain diet!
@@MatteoMarra3 Are you saying for example someone that is male. 5'11 and starting weight was 196 at 38% bf, and they managed to get down to 148 at 20% over a period of a year. (under-muscled, aka Skinny fat).
I guess what throws me off is if they diet down that much and still have high bf% (20%) that adding more weight would be counter-productive at a high bf%? Skinny fat issues are really wonky and weird especially if your under-weight for your height and low muscle.
Great content, Thank you!
@@templarpsi If you have more fat than you'd like, don't do a muscle gain diet.
Watch the video above for more detail, around the 9:20 mark, I talk about what to do if you're too fat for a bulk.
Just get leaner first! Thanks for being here :)
Awesome, 🙏
Glad you liked that one dude 😊 Thanks for watching!
@@MatteoMarra3 I’m in that second camp now and without realizing I was doing it I’m creating that “runway.” I just figure that I was going to put on a little fat so I should go under my goal a little. Thanks for the confirmation 👍
@@AcousticWisdom👍👍 you and I both
Of course you can. What a stupid question
genuinely curious - did you watch the video?